How to Add Meat Back to Your Vegetarian Diet

by Serena Styles

Switching from a vegetarian diet can be challenging.

Vegetarian diets can reduce your risk of cardiovascular disease and promote overall wellness. However, if you are not getting the protein, vitamins or minerals you need, it might be healthier to add meat back to your diet. Regardless of your reasoning, you must take it slow to prevent digestion issues while adjusting your diet. Ultimately, a serving of meat is 3 ounces, so don't eat more than this in a single sitting.

Start Light

If your vegetarian diet did not include eggs or dairy, begin introducing those back first. Try a serving of milk in the morning or an egg for lunch. Yogurt is particularly beneficial because it contains probiotics, which are a type of beneficial bacteria that aids in digestion. When your stomach does not have issues digesting eggs and dairy, start consuming chicken and beef broth. These reintroduce you to the flavor of meat and get your body accustomed to digesting it on a small scale. A cup of broth with cooked noodles or bean sprouts makes a quick appetizer to add meat products to your diet.

Reintroduce Poultry

Chicken and turkey are easier to digest than red meat. Start with meals that include small pieces of chicken, such as casseroles, stir-fries and soups. Once these sit well with your stomach, move to turkey breast sandwiches, roast chicken thighs and other meaty main courses. Keep your meal lower in fat and cholesterol by eating your poultry without the skin.

Add Red Meat

Slowly add lean beef, pork and game back to your diet. If the texture of red meat bothers you, begin with unprocessed deli meats, such as thin-sliced, lean roast beef without additives, as these meats have a smoother consistency. Ground beef or pork mixed with potatoes, casseroles, omelets or vegetables adds a controllable amount of red meat to your meal. Red meat is difficult for your body to digest and can cause cramping if you eat too much too soon. Start with small pieces of meat before trying a steak dinner.

Psychological Challenges

Switching your mentality from vegetarian to omnivore is difficult if you were vegetarian for ethical reasons. Start with meat meals you enjoyed before you decided to become vegetarian to make it easier. Also, purchase “Certified Humane” meat if you want to ensure the animals are treated ethically. While this is pricier, Certified Humane meat ensures the animals were not overcrowded, castrated, weaned early or denied access to pastures. Eating Certified Humane meat can help fight unethical treatment in slaughterhouses. The more consumers that require this certification, the less profitable the poor treatment of animals becomes.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.

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